Bent Row - max 5 Reps

UpChuck hitting the box jump

Bent Row - max 5 reps - bar must touch between belly button and lower rib cage to count.  Start light, work on form, add weight gradually, till you hit your max - don't be afraid to fail.  Should reach it in 5-7 sets.

Then

5 Rounds

10 Box Jumps
10 Bent Row @ 75% of 5 rep max
10 Ring Dips

Intermediate

5 Rounds, 7 reps of each

Beginners

5 Rounds, 5 reps each

This is a quick metcon, so push yourself !!!